Blogmas Healthy Hors D’oeuvres

It’s that time of year where holiday parties are in full effect. With both Christmas and New Years on the horizon, food is the one common denominator binding us together to celebrate. While gingerbread cookies and candy canes may be examples of some of the season’s favourites, holiday foods tend to be  full of processed sugars and other additives.

Trying to maintain a balance with healthy eating may be a challenge. Below I have included some ideas for healthier options.

 

1.Baked Pear with Feta & Pomegranate

IMG_8566

 

What you need:

  • fresh pears
  • pomegranates
  • feta cheese
  • walnuts

 

Directions:

  • slice pears in half and scoop out seeds in centre
  • place on a baking sheet and bake for 10 minutes at 350F
  • top the pears with feta, pomegranates and walnuts then continue to bake for another 5 minutes or until pear is golden and cheese is slightly melted
  • Pears are best served warm.

 

2. Chocolate Avocado Mousse

IMG_4127

 

What you need:

  • half an avocado
  • 1/2 cup dark cacao nibs
  • 4 tbsp honey
  • 1/2 cup almond milk
  • 1 tsp vanilla essence
  • 2 tbsp pure cacao powder
  • pinch of salt
  • 1 tsp coconut oil

 

Directions:

  • In a saucepan, melt the cacao nibs. Once melted, let cool for a few minutes
  • In a food processor blend all the ingredients – avocado, cacao nibs, honey, almond milk, vanilla essence, cacao powder, salt and coconut oil until the texture is creamy.
  • Spoon into glass bowls then refrigerate for  a few hours
  • Garnish with shredded coconut, fresh berries or any other topping you desire.

 

3. Veggie and Fruit Chips

IMG_4194

 

What you need:

KALE CHIPS

  • kale
  • salt
  • pepper
  • extra virgin olive oil (EVOO)
  • Cajun spice

 

APPLE CHIPS

  • sliced apple
  • cinnamon
  • coconut oil

 

ZUCCHINI CHIPS

  • sliced zucchini
  • salt
  • pepper
  • ginger powder
  • EVOO

 

SWEET POTATO CHIPS

  • sliced sweet potato
  • cinnamon
  • dried thyme
  • EVOO

 

Directions:

KALE CHIPS

  • In a ziplock bag, mix the kale in with the various seasonings and EVOO.
  • Shake the bag, and then spread the kale on a baking sheet
  • Bake for 10-15 mins at 350F, making sure to stir half way

 

APPLE CHIPS

  • In a ziplock bag, mix sliced apples with melted coconut oil and cinnamon
  • shake the bag, and then spread the apples on a baking sheet
  • Bake for 30 mins at 350F, making sure to flip half way

 

ZUCCHINI CHIPS

  • In a ziplock bag, mix the zucchini in with the various spices listed above and EVOO
  • Shake the bag, and then spread the zucchini slices on a baking sheet
  • Bake for 30 mins at 400F, making sure to flip half way

 

SWEET POTATO CHIPS

  • In a ziplock bag, mix the sweet potato in with the spices and EVOO
  • Shake the bag, and then spread the sliced sweet potatoes on a baking sheet
  • Bake for 30-40 mins at 400F, making sure to flip half way

 

4. Banana Boats

IMG_0221

 

What you need:

  • bananas
  • plain greek yogurt
  • honey
  • cherries or other fruit as toppings

 

Directions:

  • Slice bananas in half
  • Place on a baking sheet and bake for 10-15 mins at 350F
  • Spread plain greek yogurt and top with fruit like cherries
  • drizzle with honey
  • Serve while still warm

 

 

5. Swirl Energy Balls

IMG_9740

 

What you need:

  • dried strawberries
  • dried apricots
  • dried dates
  • crushed cashews
  • coconut oil
  • shredded coconut
  • honey
  • 1 tbsp cacao powder
  • almond milk

 

Directions:

  • in a food processor, blend strawberries with a few drops of coconut oil, almond milk (enough to make it moist, not liquid), cacao powder, honey and cashews
  • repeat with dates and apricots, keeping the 3 fruits separate
  • take part strawberries, part dates, part apricots and roll into a ball. Top with shredded coconut.
  • Repeat until you have used all the fruit
  • refrigerate for a few hours then serve

 

6. Frozen Yogurt covered Grape 

Processed with VSCO with s2 preset

 

What you need:

  • handful of grapes
  • 1/4 cup plain Greek yogurt
  • 2 tbsp chia seeds
  • handful toothpicks

 

Directions:

  • wash a handful of grapes and pull them off the stems
  • pierce the centre of each grape with a toothpick
  • pour plain greek yogurt into a bowl
  • pour chia seeds into another bowl
  • dip each grape into the yogurt followed by the chia seeds
  • place each grape on a baking sheet and freeze overnight

 

 

7. Date Pops

IMG_7145

 

As I have previously posted about date pops, please refer to this link for the recipe:

https://scrubs2sweats.com/2017/06/28/date-pop-recipe/

 

8. Black Bean Hummus

IMG_4168

 

What you need:

  • half can black beans
  • 1 tsp fresh garlic
  • 2 tbsp fresh lemon juice
  • 2 tbsp tahini sauce
  • 2 tbsp EVOO
  • pinch salt
  • dash cumin

 

Directions:

  • In a food processor, mix all the ingredients above
  • Add more salt, EVOO and lemon juice to taste, as needed
  • Garnish with greek olives

 

Hope you enjoy trying out some of these healthy yummy recipes. Please feel free to comment below.

xo

Jessy

Pumpkin Spice & everything nice

IMG_1787 2 copy

 

It’s that time of year again here in Canada and many other countries. The time where we start adding the layers of clothing, see the leaves changing colours and resume our obsession with everything pumpkin.

I personally do not like coffee so the infamous Starbuck’s Pumpkin Spice Latte, or PSL according to some, never excited me but I am obsessed with pumpkin – pumpkin pies, pumpkin smoothies, you name it. Most of it I have to make on my own though as I don’t enjoy processed foods so over the years I have tweaked some of the popular recipes to replace butter, sugar and white flour with healthier options.

This year I have decided to share some of those recipes. AND I have formed a collaboration with some of my Instagram friends to also include some from them.

I hope you enjoy these recipes.

Leave a comment if you have any suggestions or future requests!

Also, I have created a Facebook page called “Scrubs2Sweats”. I would like to invite you to follow so you can be notified on any new posts- fitness, wellness or travel oriented including blog notifications.

 

 

  1.                    Pumpkin Pie

 

IMG_1136

 

Ingredients:

Pie filling:

  • 2 cups pumpkin puree
  • 1/2 cup honey
  • 1/2  cup egg whites
  • 1.5 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp cloves
  • 1.5 cups almond milk

 

Crust:

  • 3 cups coconut flour
  • 1/2 cup coconut oil
  • 3/4 cup almond milk

 

Directions:

  1. Mix wet ingredients together for pie filling
  2. Mix dry ingredients together for pie filling
  3. Mix wet and dry ingredients together to form the pie filling batter
  4. For the crust, spread out the coconut flour in a pie pan. Mesh together using a fork to form a crust. Slowly add in drops of coconut oil and almond milk to “stick” the flour together. If you have access to a pie impression mould, you can use it to flatten the flour and create the pie crusted edges shown in my photo above.
  5. Refrigerate the pie crust for about an hour
  6. Preheat oven to 425F
  7. Pour the batter into the pie crust
  8. Bake at 425F for 15 minutes
  9. Reduce temperature to 350F for 45 minutes
  10. Let pie cool for about half hour. Ideally put in the fridge for another hour before serving.
  11. Serve with tea or your favourite gelato. Enjoy!

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

 

2.                   No Bake Pumpkin Chocolate Energy Balls

 

PumpkinBallsEdit

 

Ingredients:

  • 1/3 cup pecans
  • 1/3 cup cashews
  • 1/3 cup pumpkin puree
  • 1/4 cup unsweetened shredded coconut
  • 3 tbsp. hemp hearts
  • 1 tbsp. vanilla extract
  • 6 medjool dates
  • 1 tsp cinnamon
  • 1/4 tsp cloves and nutmeg
  • pinch of ground ginger
  • 1/4 tsp of sea salt

 

Added later:

  • 5 tbsp. rolled oats (use gluten free if necessary)
  • 2 tbsp. chocolate chips

 

Directions:

  1. Add all of the above into your food processor until the mixture comes together.
  2. Refrigerate this for about 20 minutes so they can harden a bit.
  3. Add the rolled oats to the mixture and pulse until they are combined.
  4. Move the mixture to a medium sized bowl and add the chocolate chips.
  5. Roll into balls and keep them in the fridge.

 

Contributor: Jaclyn Irwin

Instagram: @holistic.foodie 

Website: http://holisticfoodie.com

 

 

3.                       Pumpkin Spice Energy Balls 

 

IMG_7545

 

Ingredients:

  • 10 dates
  • 1/2 cup organic puree
  • 1 tbsp organic maple syrup
  • 1 cup gluten-free rolled oats
  • 3 scoops Arbonne vanilla protein powder
  • 1 tbsp chia seeds
  • 2 tbsp pumpkin spice
  • 1 tsp cinnamon
  • 6 pecans

 

Directions:

  1. Blend all the ingredients together in food processor
  2. roll into balls
  3. Refrigerate for 1 hour

 

Contributor: Steff Sullivan, RN, BScN, DM 

Instagram: @fitnursepreneur 

Website:  to order Arbonne protein powder check out http://www.arbonne.com/pws/stephanieannsullivan/tabs/home.aspx 

 

 

4.                       Creamy Pumpkin Pie Smoothie

 

PumpkinPieSmoothie

 

Ingredients:

  • 1 cup of Almond Milk
  • 1/2 frozen banana
  • 1/4 cup pumpkin puree
  • 1 scoop of plant based vanilla protein powder
  • 1 tsp. hemp seeds
  • 1 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1/4 tsp Vanilla extract
  • Optional: handful of spinach

 

Blend all ingredients together and enjoy!

 

Contributor: Amanda Bottiglia, RHN

Instagram: @amandabotnutrition

Website: https://www.amandabottiglia.com/

 

 

5.                                Pumpkin Pie Smoothie

 

IMG_1872

 

This recipe is very similar to the one above by Amanda, with minor variations.

Ingredients:

  • 1 cup cashew milk
  • 1/2 banana
  • 1/2  cup fresh pumpkin (boil then blend to puree)
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1/4 cup  dates
  • 1 tbsp vanilla essence
  • 1 tsp pumpkin pie spice
  • 1 scoop vanilla plant based protein powder

 

Blend all ingredients together and enjoy!

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

 

6.                        Paleo Pumpkin Coffee Cake  

 

IMG_7548

 

Ingredients:

Crumb topping :
  • 1/4 cup coconut flour
  • 1/2 cup almond flour
  • 2 tablespoons coconut sugar
  • 1/2 teaspoon cinnamon
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup

 

Coffee cake:

  • 1 cup pure pumpkin
  • 1/4 cup melted coconut oil
  • 1/4 cup maple syrup
  • 1/4 cup coconut sugar
  • 4 eggs
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

 

Directions:
 
  1. Preheat oven to 325° F
  2. Line a square baking dish with parchment paper.
  3. In a small bowl, combine the ingredients for the crumb topping. Mix until all dry ingredients are moistened. Set aside.
  4. In a large bowl, combine the melted coconut oil, maple syrup, coconut sugar, and pumpkin. Mix well.
  5. Add the eggs and mix until blended well.
  6. Then add the almond flour, coconut flour, cinnamon, pumpkin spice, baking soda, and salt.
  7. Mix until completely blended.
  8. Pour into prepared pan and sprinkle the top with the crumb topping.
  9. Bake for 50-55 minutes.

 

Contributor: Diana 

Instagram: @dianashealthyliving 

Website: http://dianashealthyliving.com

 

7.                 Chocolate Coated Pumpkin Pie Truffled 

 

image1 9.12.41 PM

Ingredients:

  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 2 tbsp coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp each of ginger, cloves, all spice
  • 1/2 cup chocolate chips
  • 1 tbsp coconut oil

 

Directions:

  1. In a food processor, pulse the first 5 ingredients until well combined. Then roll into balls and freeze.
  2. Melt the chocolate and coconut oil together.
  3. Dip each ball into the chocolate sauce and lift out using a fork. Place on a lined cookie sheet.
  4. Refrigerate for at least 15 minutes. Enjoy!

 

Contributor: Jessica Urack 

Instagram: @healthyhabits.byjess 

Website: http://www.healthyhabitsbyjess.com

 

 

8.                 Pumpkin “cream” filled Muffins

 

IMG_1945

 

Ingredients:

  • 1.5 cups coconut flour
  • 1/2 cup honey
  • 1 tsp baking powder
  • 1 egg
  • 1/2 cup apple sauce
  • 1/2 cup almond milk
  • 1/2 cup almond butter
  • 1/2 cup pumpkin puree
  • 1/2 cup blended zucchini
  • 1 tsp cinnamon
  • 1 tbsp vanilla essence

 

Cream filling:

  • 1 cup plain Greek yogurt
  • 1 tbsp pumpkin pie spice

 

Directions:

  1. Preheat oven to 300F
  2. Mix wet ingredients together
  3. Mix dry ingredients together
  4. Mix wet and dry together to form a batter free of clumps
  5. mix together ingredients for filling
  6. Pour batter into muffin pan (coated with coconut oil) half way, then layer with the filling before topping off with another layer of batter
  7. Bake for 20-25 mins
  8. Cool for 5-10 minutes before serving

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

xo

Jessy

 

 

IMG_1793

 

 

 

 

Chia Pudding Recipe

img_7232.jpg

 

Move over smoothie bowls and baked oatmeal. Hello chia pudding.

These nutritious and easy to make puddings offer a healthy alternative for breakfast on the go and afternoon snack.

Chia base 

What you need:

  • 1/4 cup chia seeds
  • 1 cup of coconut or almond milk
  • 1 tsp vanilla essence
  • 1 tsp honey

Mix all the above ingredients together and soak overnight in the fridge. If you would like them more immediately, allow for at least an hour soaking in the fridge.

 

  1. Peanut Butter Raspberry (Jar on left)

Mixture 1 (light coloured):

  • 1 tablespoon PB2 (peanut butter powder) (use peanut butter as an alternative)
  • 1/4 scoop coconut oil powder  (use coconut oil as an alternative)
  • almond milk as needed

Mix all the above ingredients together but slowly add the almond milk, using only enough for make a creamy texture.

Mixture 2 (dark coloured):

  • 1 tablespoon of PB2
  • 1 tablespoon cacao powder
  • 1 teaspoon honey
  • almond milk as needed

Mix all the above ingredients together but slowly add the almond milk, using only enough for make a creamy texture.

In a jar, add in layers the chia seed mix,  mixture 1, mixture 2  and raspberries. Keep layering until you reach the top of the mason jar.

 

2. Pineapple Blueberry Yogurt (jar on right) 

  • 1 cup of plain greek yogurt
  • 1 scoop of pineapple coconut greens from Progressive (see link below)
  • 1/4 scoop Vega vanilla protein powder (or any other plant based brand)

Mix the above ingredients together. In a jar, add in layers of the chia seed, the above yogurt mix and fresh blueberries. Keep layering until you reach the top of the mason jar.

 

https://www.progressivenutritional.com/products/vegegreens/

 

Enjoy!!

xo

 

 

 

Colour Your Water – Infused Recipes

It is said that you can go 100 hours without drinking water at an average temperature outdoors, according to Professor Claude Piantadosi of Duke University. That is approximately 3 days.  We therefore have 3 days before severe dehydration sets in and if not reversed, death can kick in.

 

Okay so enough with the dramatics (although it is all true). We all know water consumption is really important and yet we struggle to drink enough of it.  The Institute of Medicine recommends an average intake of 13 cups (3L) for men, and 9 cups (2.2L) for women a day. As one’s body weight would alter that approximation, the recommended way to calculate water intake is to divide your body weight in half. That number is the amount of ounces of water you should consume a day. For example, if you weight 200 pounds, you should be consuming 100 ounces of water per day.

For many of us, it’s difficult to drink that much water. If it was a glass of wine or a chocolate milkshake then no problem, but water for some reason is difficult for many to drink the required amount. To help with that issue, one can add a variety of fruits and herbs to bring flavour to the water. Water infusion bottles are also quite popular now (they are the water bottles that have an inner container which holds the fruit, preventing them from going to the bottom of the bottle). Places such as David’s Tea, Walmart, Winners, Lose and so forth are selling such bottles.

 

IMG_7485 copy

Strawberries & Mint

 

Here is a list of infused water recipes:

  • cucumber and mint
  • watermelon and basil
  • cinnamon and pear
  • cranberries and oranges
  • rosemary and blueberries
  • blood oranges, lemon and rosemary
  • strawberries and mint
  • lime, strawberry and mint
  • oranges, cinnamon, cloves and cardamon
  • cucumber, mint and jalapeno
  • lemon, cucumber and grapefruit
  • pineapple and oranges
  • cucumber, orange and mint
  • ginger and lemon
  • ginger, honey and lemon (especially with hot water)
  • ginger and peaches
  • kiwi and strawberries
  • apple and cinnamon
  • lime and strawberries
  • fennel and pear
  • orange and blueberries
  • rosemary and grapefruit
  • jalapeño and pineapple
  • honey dew melon, mint and honey
  • lemon and thyme
  • blueberries, strawberries & raspberries
  • mangoes, strawberries and blueberries (especially if frozen)

 

IMG_8357 copy

Bottles left to right: Peach & ginger; Lemon, oranges & rosemary ; lavender and blueberries

 

It is best to soak for a few hours to let the flavours diffuse into the water. If you can, prep overnight and refrigerate. Some additional alterations you can do include using frozen fruits in the summer or hot water in the winter (especially with any lemon recipes).

Enjoy!!!

xo,

 

Jessy